Best Stomach Exercises for Transverse Abdominals
Beginners:
Flutter Kicks
- Lie flat on your back on the floor or a mat. Your legs should be fully extended with a slight bend in the knees. With your hands behind your head, lift your shoulders off the floor. Keep you neck in alignment with your spine (don’t pull your neck forward).
- To begin the flutter kick exercise, quickly move your legs up and down alternating left and right with small scissor-like kicks. Keep your abdominal muscles tight or contracted, pulling them in towards the ground, as they should be doing the majority of the work.
- Once you’ve reached exhaustion, lower your legs to the floor. Rest for 30 to 60 seconds and repeat for 1 to 3 more rounds.
Superman
- Lie flat on your stomach on the floor or a mat. Your legs should be fully extended behind you, and your arms should be fully extended in front of you. Both legs and arms should be shoulder width apart.
- Raise left leg and right arm approximately 6 to 15 inches off the ground (however much you feel comfortable with and without straining). Alternate legs and arms slowly for approximately 10 to 15 repetitions on each side.
- Once you’ve reached exhaustion, lower your legs and arms to the floor. Rest for 30 to 60 seconds and repeat for 1 to 3 more rounds.
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